06162018

CROSSFIT 

A. 30-20-10 Sit ups  

Teams of two:  (one working at a time reps split evenly)

100 Du’s

80 Burpees

100 Du’s

80 Cal AD

100 Du’s

80 Shoulder to overhead 95/65# 

100 Du’s

:30 sec Sieza Sit  

:30 sec couch

10 scorpions (pause to stretch anterior pec) 

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ENDURANCE

A. Arnold press, 12 alternating repsx4; rest 2 min

+

Row 1200 m

Run 800 m

10 Lateral ball throws each side

Rest 3 min

x3